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Richard-Dean Sumares

"Let him that would move the world first move himself"


Welcome to Crawl Project. I am Richard-Dean (that's one name), a personal trainer and bodyworker based in Cape Town, South Africa. I founded Crawl Project in 2014 as a container for an ever-evolving process and perspective on exercise, health and human movement.


I have been a personal trainer for the better part of 15 years and have shifted through countless practices in pursuit of the best way to work with the human body to optimise the physical capacities of individuals to make them more functional and athletic humans.


The question I ask is, what does it mean to be human, and what do humans do? After years of reading, researching and plunging myself into every avenue, nook and cranny available, including yoga, dance, and martial arts, amongst other practices and training systems like Kettlebells, Crossfit and Functional Range Conditioning, I have found that the most powerful tool for physical development is to create novel and specific tasks and treat each task like a game but a very important game.


In other words, we play. We play mindfully and intentionally; we are relaxed but focused. By adopting a mindset of play, we can take otherwise boring and mundane tasks and make them more interesting, and by captivating and stimulating the cerebral component of our practice, we allow ourselves to shift into a state of complete engagement so we receive maximum benefits.


I coach one-on-one clients both in-person and online. I teach group classes and semi-private gymnastic strength and conditioning classes, as well as yoga.


and its Pillars of Physical Freedom

In all of my training offerings through Crawl Project, I provide individual focus and attention, personalised adaptation, and scaling of exercises and programs to meet the needs of every individual. Our focus is on four pillars of physical freedom: skill development, strength, mobility and responsiveness.

Skill Development

The learned ability to execute technique with accurate proficiency and energy efficiency.


When strength and flexibility work in harmony it provides us with greater degrees of physical freedom.


Strength implies the ability to absorb and redirect loads appropriately, with adequate tensional balance.


The ability to perceive sudden changes and respond appropriately and timeously to changes.

Get in Touch

If you have any questions for me or just want to get in touch, feel free to contact me. I offer both in-person and online assessments and coaching.


+27 71 396 6635

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